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Strengthen Your Core through Pilates

Pilates Fitness

Because we are all different, one-to-one training is the ideal way to study Pilates. As a certified Pilates instructor, I can make a full assessment of your current abilities and design a program that will be tailored to meet your specific needs. Then, I will work with you to build on your strengths as well as your weaknesses.

Abdominals
– the Powerhouse of the Body!

Pilates technique is a form of body conditioning that has proven to be as popular with dancers and athletes as it is with the average person on the street. And the reason for this is simple. Pilates is a workout with a difference. In addition to muscle toning, stretching and relaxation, Pilates develops core abdominal strength, so that whatever activity you undertake, your skeleton is supported and your spine protected.

Breathing

Proper breathing is a guiding principle and a goal of the Pilates method. Joseph H. Pilates created his method with an overall goal of improving the way the human body cleanses the lungs by effectively driving out the impure air and forcing in the pure air. That is the Pilates approach to breathing within an exercise. Each exercise has specific inhalation and exhalation points, hence maximizing the entire process.

The Spine – the Backbone of Pilates!

The spine supports the weight of the body, and both its discs and natural curves enable it to absorb shock and to move freely. When the spine is in a natural S shape the weight of the body is suppported more comfortably, movement is more fluid and wear and tear on the discs is minimized. Our lifestyle often involves long periods of sitting, either at desks, in front of computer screens and/or slouching in front of the television. These kinds of activities encourage the spine to move out of its natural S shape which can lead to conditions such as lower back pain and round shoulders. Pilates helps to re-align the spine back into its natural S shape.

How can we regain the natural S shape of the spine?

The spinal column and pelvic girdle work together to support the body when you are standing and moving. But they can only do this with the assistance of muscles. Muscles are attached to bones and fascia, and by activating, strengthening and lengthening specific muscles, the bones of the spinal column can be realigned and supported.

Which muscles are involved in supporting the spine?

The main muscles involved in supporting a natural postural alignment lie deep under the surface and include the Transversus Abdominus (TA), the Lumbar Multifidus, the diaphragm and the muscles of the Pelvic Floor. Unlike global muscles (such as the biceps in the upper arm) that are easy to see and use (every time you bend your elbow), these postural muscles can initially be difficult to locate and activate. Pilates technique works these deep muscles to provide a "powerhouse" of strength to support your spine while you sit, stand or indeed do backflips! (although of course, the backflips are optional!)

Is that it?

Basically yes! After the deep postural muscles have been activated and begin to strengthen, Pilates exercises become more complex. Balance, movement and resistance are added to challenge and improve that core strength.

Will Pilates improve my body shape?

Absolutely! When practiced regularly Pilates not only improves your posture making you stand straighter and taller, but it also works muscles in the legs, bottom, abdominals and upper body. So in addition to the health benefits achieved from having great posture, you will also improve the muscle tone throughout your body.

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I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world should be doing my exercises. They'd be happier.

—Joseph H. Pilates

Questions & Answers

Do I have to be fit to do Pilates?

Absolutely not! Pilates is suitable for almost everyone, from the high performance athlete to people with a range of health problems.

Can I do Pilates with a friend?

Of course. Pilates can be fun to do with a friend or partner. The only consideration is that you are both of similar fitness levels and Pilates experience. For example, a trained athlete is likely to have very different requirements to a slightly overweight sedentary person suffering with back problems.

How often should I do Pilates?

This is entirely up to you and will depend on your budget, the time you have available, and your current fitness program. Some clients enjoy training three times a week while others find that one session a week fits perfectly into their lifestyle.

Will I get bulky muscles doing Pilates?

No, you will not get bulky doing Pilates. In fact, if you are already overly bulky in certain muscle groups it is likely that they will get leaner as you do Pilates. Pilates develops long lean balanced muscles.

How is Pilates different from Yoga?

Though some of the positions are similiar and in fact derived from yoga, in Pilates you do all your exercises through movement — you never hold poses. The breathing systems are different in Pilates. And of course, in the case of Pilates on the apparatus, you would be working against a load other than your own body weight.

Do men benefit from Pilates?

Remember: Pilates was created by a man and was later adapted for women! Men generally have less flexibility and a greater degree of upper body strength than women so Pilates helps to create longer, more agile muscles as well as to counter-strengthen in the core and lower body.

What is the difference between Pilates and Weight Training?

The difference is that you strengthen AND stretch various muscles during Pilates exercises.

What should I wear?

Dress comfortably so that your movement is free, but try not to wear clothing that is TOO loose fitting. It is important that the instructor be able to observe your body as you move. You will not wear sneakers but please bring socks.